CrossFit Martha's Vineyard

WOD:

Option 1:

Teams of 2

25 min Time Cap

5 Rounds

100m SB Run (70/50)

200m Run

40/30 Calorie Bike

*Partner A does sandbag run then Partner B, Partner A runs 200m then Partner B,

Split calories on rower*

Option 2:

15 min AMRAP

20/15 Calorie Bike

20 Medball Step Ups (20/14)

20 Barbell Rows (75/55)

WOD:

Option 1:

20 min AMRAP

9 Thrusters (115/75)

21/15 Calorie Bike

15 Chest2Bar Pull-Ups

Option 2:

5 Rounds

15 Wallballs

30 Banded Ski Erg

30 Psoas March

15 Hip Extensions

WOD:

Option 1:

5 min AMRAP

Buy-in: 100 Double-Unders (200 Single-Unders or 100 Plate Hops)

12 Power Snatches (75/55)(64/45)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in: 100 DU’s

8 Power Snatches (95/65)(75/55)

4 Burpee Box Jump Overs

rest 5 mins

5 min AMRAP

Buy-in: 100 DU’s

4 Power Snatches (115/80)(95/65)

4 Burpee Box Jump Overs

Option 2:

100 Plate Hops

right into

3 Rounds

12 Sumo Romanian Deadlifts (53/35) (video)

12 Single Leg Suitcase DL (53/35)  (video)

12 Medball V-Ups (14/10)

then

30/21 Calorie Bike

right into

3 Rounds

20 DBL Dumbbell Single Arm Push Press (40/30)

15 DB Push-Ups

100m Farmers Carry

Option 1:

Teams of 3

500m run (together)

90 pull-ups

30 Heavy bag carries (100/75)

500m run

75 ring dips

200m prowler push (140/90)

500m run

60 thrusters (115/75)

9 rope climbs

Option 2:

18 min AMRAP

25 kb swings

25 sit-ups

250m row

25 sit-ups

WOD:

Option 1:

CrossFit Open Workout 20.4

For time:
30 box jumps (Step Ups)

          15 clean and jerks (95/65)(65/35)

30 box jumps

15 clean and jerks (135/85)(95/55)

30 box jumps

10 clean and jerks (185/115)(115/75)

30 single-leg squats (MB Step Ups)

10 clean and jerks (225/145)(135/95)

    30 single-leg squats

5 clean and jerks (275/175)(155/115)

30 single-leg squats

5 clean and jerks (315/205)(185/135)

Time cap: 20 minutes

Option 2:

3 rounds

3 min Calorie Row

2 min Calorie Bike

1 min Burpees

3 mins rest

Reminder, no 6:30pm class tonight

WOD:

Option 1:

4 Rounds

21 Deadlifts (155/105)

150′ Walking Lunge

9 Strict DB Press (35/25)

Option 2:

20 min EMOM

Goat work

No 6:30pm class on Halloween

We have some space in our Paint Party if anyone wants to join! It’s this Saturday at 6pm, the cost is $35 and we will be painting a Vineyard sunset

WOD:

Option 1:

5 Rounds

20/15 Calorie Row

12 Toes2Bar (MB Knee-Ups)

Option 2:

15 min EMOM

1st min: 15/10 calorie Bike

2nd min :15 GHD Sit-Ups

3rd min: 100′ OH DB/KB Carry (50/35)(35/25)